A. Power Snatch 3 RM
B. "Karabel"
10 rounds
3 Snatch (135/95)
15 Wallball
A. Front Squat 3-3-3-3-3
B. For time:
100m Row
15 Ring Muscle-ups
500m Row
12 Bar Muscle-ups
250m Row
9 Pull-ups
A. Press 3-3-3-3-3
B. 4 rounds
Min 1: Max Reps Hang Power Clean (115/80)
Min 2: Max Reps Burpees
Min 3: Max Reps AbMat Sit-ups
Rest
A. Back Squat 3-3-3-3-3
B. 21-15-9
OHS (115/80)
HSPU
400m Sandbag Run
Rest Day
4 Person Teams #1 400m Run w/ 20# Med Ball
#2 KBS (1.5/1)
#3 Box Jumps
#4 Row for Calories
*Rotate stations when #1 returns from run.
Each Team member rotates through each station.
A. Squat Clean 1 RM
B. "Elizabeth"
Fot time
21-15-9
Clean (135/95)
Ring Dips
A. Push Press 5 RM
B. 18 min AMRAP
30 Thrusters (95/65)
30 Box Jump Overs (24/20)
30 Cal Row
30 T2B
A. 3 rounds 800m run
21-15-9
KBS (1.5/1)
Burpees
A. Warm up to Bench Press Weight
B. "Lynne"
Max Reps BW Bench Press
Max Reps Pull-ups
*no rest between movements. Three (3) min rest between rounds.
A. Deadlift 5-5-5
B. 3 rounds
10 Deadlifts (275/185)
50 Double unders
Rest Day
Wednesday, 15 October 2003
“This story shall the good man teach his son; And Crispin Crispian shall ne’er go by, From this day to the ending of the world, But we in it shall be remembered- We few, we happy few, we Band of Brothers; For he today that sheds his blood with me Shall be my Brother; be he ne’er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs’d they were not here, And hold their manhoods cheap whilst any speaks That fought with us upon Saint Crispin’s day.”
-William Shakespeare, “Henry V”
“Fianna Fail”
400m Run
10 Burpee Pull ups
200m Run
10 Kettlebell swings (2/1.5)
100m Run
10 Over the Box jumps (30/24)
400m Run
1 Rope Climb
400m Run
10 Over the Box jumps (30/24)
100m Run
10 Kettlebell swings (2/1.5)
200m Run
10 Burpee Pull ups
400m Run
Thirteen years ago today Mike’s Team was hit by a roadside bomb while on a Diplomatic mission in the Gaza Strip. We do this WOD in memory of the lives lost that day. John Linde, John Brahchizio and Mark Parsons you will never be forgotten.
“Greater love hath no man than this, that he lay down his life for his friends.”
John 15:13
"The Seven" 7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
A. Work up to a 1 RM of the complex: Squat Snatch + 2 OHS
B.
20 min AMRAP
400m Run
12 Power Snatch (115/75)
A. Power Clean 3RM
B.
5 rounds
20 KBS (1.5/1)
20 Box Jumps (24/20)
20 Burpees
A. Back Squat 5-5-5
B.
For time:
100 Double unders
straight into:
9-15-21
Squat Clean (135/95)
C2B Pull-ups
A. Press 5-5-5-5-5
B.
For time:
10 Strict Press (115/75)
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat
Rest Day
Teams of 2 200m Run
100 KBS (1.5/1)
200m Run
80 Burpees
200m Run
60 Box Jumps (24/20)
200m Run
40 Air Squats
200m Run
20 Wallballs (20/14)
200 m Run
10 Pull-ups
*runs done together